Name: Playbook - Jessica Cahoy - Compete Program Monday 1/22
Uploaded: 2024-04-01T18:49:43.057Z
Duration: 300 min
Description: Compete Program Monday 1/22

Loved this!! I’ve been saying for about a year I want to try this one day and now I’m sad I waited so long!

Kathe Martin

AM Session 	
Warm Up	
3 Rounds 	
15/12 Cal Bike	
10 DB Deadlifts 	
10 Front Squats 	
10 Arch to Hollow	
	
Strength 	
Back Squat 	
1x10 65%-70%	
4x8 70%-75%	
Front Squat 	
5x5 70%	
Power Snatch 	
3x3 70%	
Squat Snatch 	
5x1 77%-80%-83%-83%-83%	
	
Conditioning 	
1000m Row 
Rest 3:00
750m Row 
Rest 2:30
500m Row 
Rest 2:00
250m Row 
Rest 2:00
500m row 
Rest 2:30
750m Row 
Rest 3:00
1000m Row 
	
Accessory	
16 Minute EMOM	
1. :40 Sec Front Plank 	
2. 15 Side Plank Touches (R)	
3. 15 Side Plank Touches (L)	
4. :30 Hollow Hold	
	
PM Session	
MetCon	
5 Minute AMRAP	
15/12 Cal Bike 	
15 Box Jump Overs 	
15 Wall Balls	
15 Toes to Bar 	
Rest 2:30	
5 Minute AMRAP	
15/12 Cal Bike 	
12 Box Jump Overs 	
12 Wall Balls 	
12 Toes to Bar 	
Rest 2:30	
5 Minute AMRAP
15/12 Cal Bike	
9 Box Jumps Overs 	
9 Wall Balls 	
9 Toes to Bar 	
	
Accessory	
4x8+Max Reps 	
DB Strict Press	
What you used for your set of 8 use 50% for the max reps

Back Squat 	
1x10 65%-70%	
4x8 70%-75%	
Front Squat 	
5x5 70%	
Power Snatch 	
3x3 70%	
Squat Snatch 	
5x1 77%-80%-83%-83%-83%

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat A

- Pull the bar from the ground to overhead catching the bar with slightly bent knees
- Stand up to full extension before lowering the bar

Power snatch A

- Pull the bar from the ground to overhead catching the bar in a full squat
- Stand up to full extension before lowering the bar

Snatch A

Strength

1000m Row 
Rest 3:00
750m Row 
Rest 2:30
500m Row 
Rest 2:00
250m Row 
Rest 2:00
500m row 
Rest 2:30
750m Row 
Rest 3:00
1000m Row

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg A

Conditioning

1. :40 Sec Front Plank 	
2. 15 Side Plank Touches (R)	
3. 15 Side Plank Touches (L)	
4. :30 Hollow Hold

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Front plank A

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

Hip Dips Right

Hip Dips Left

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold J

Accessory

5 Minute AMRAP	
15/12 Cal Bike 	
15 Box Jump Overs 	
15 Wall Balls	
15 Toes to Bar 	
Rest 2:30	
5 Minute AMRAP	
15/12 Cal Bike 	
12 Box Jump Overs 	
12 Wall Balls 	
12 Toes to Bar 	
Rest 2:30	
5 Minute AMRAP
15/12 Cal Bike	
9 Box Jumps Overs 	
9 Wall Balls 	
9 Toes to Bar

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike A

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat 
- Repeating back and forth over the box

Box jump overs A

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall balls A

- Start by hanging on the bar, kip your body 
- Touch the bar with your toes

Toes to bar A

MetCon

4x8+Max Reps 	
DB Strict Press	
What you used for your set of 8 use 50% for the max reps

Sit on a bench with chest in upright position. Bring DBs to shoulders and press straight up.

Seated DB Strict Press

Compete Program Monday 1/22

Compete Program Saturday 4/27

Compete Program Friday 4/26

Compete Program Thursday 4/25

Compete Program Wednesday 4/24

Compete Program Tuesday 4/23

Compete Program Monday 4/22

Compete Program Saturday 4/20

Compete Program Friday 4/19

Compete Program Thursday  4/18

Compete Program Wednesday 4/17

Compete Program Tuesday 4/16

Compete Program Monday 4/15

Compete Program Saturday 4/13

Compete Program Friday 4/12

Compete Program Thursday 4/11

Compete Program Wednesday 4/10

Compete Program Tuesday 4/9

Compete Program Monday 4/8

Compete Program Saturday 4/6

Compete Program Friday 4/5

Compete Program Thursday 4/4

Compete Program Wednesday 4/3

Compete Program Tuesday 4/2

Compete Program Monday 4/1

Compete Program Saturday 3/30

Compete Program Friday 3/29

Compete Program Thursday 3/28

Compete Program Wednesday 3/27

Compete Program Tuesday 3/26

I did the PM session! 
Scaled the DL slightly
185, 205, 225, 255

Compete Program Monday 1/22

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